#HELF Tip 4.5.13

10 Secrets to Cooking Healthier

http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_techniques/healthy_cooking_basics/10_secrets_to_cooking_healthier?page=2

1. Use Smart Fats

Not all fat is bad. Opt for unsaturated (e.g., olive oil) over saturated fats such as butter. But still use them in moderation because all fats are loaded with calories.

2. Go Unrefined

Pick whole grains over refined grains. Whole grains like brown rice and bulgur have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients.

3. Eat More Fruits and Vegetables

Most people don’t get enough! Aim for 4 to 13 servings of fruits and vegetables a day. Pick produce in a variety of colors to get a range of antioxidants and vitamins. A serving size is 1/2 to 1 cup depending on the fruit or vegetable.

4. It’s Not All About the Meat

Meat is a great source of protein but it’s also a big source of saturated fat in many people’s diets. So eat small amounts of lean meat, fish and poultry. Fill up the rest of your plate with healthy vegetables and whole grains.

5. Choose Low-Fat Dairy

Dairy products like milk, sour cream and yogurt are a good source of calcium. Replacing whole-milk dairy products with low-fat or nonfat is an easy way to cut saturated fat in your diet.

6. Keep Portions Reasonable

Even though we would all like a magic bullet for weight control, it really boils down to calories. One of the easiest ways to manage calorie intake is by eating healthy portions.

7. Use Sweeteners Judiciously

Sugars of any kind, whether corn syrup, white sugar, brown sugar, honey or maple syrup, add significant calories without any nutritive value.

8. Keep an Eye on Sodium

Whether you have high blood pressure or not, it’s wise to watch your sodium intake. The USDA’s dietary guidelines for Americans recommend consuming less than 2,300 mg (about 1 teaspoon salt) daily.

9. Go For the Flavor

Enhance food with bold flavors from healthy ingredients like fresh herbs, spices and citrus. When your food has great flavor, there’s no reason to feel deprived.

10. Be Mindful and Enjoy

Make conscious food decisions rather than grabbing for what is most convenient. Make sure it is something delicious and savor it. When you enjoy what you eat, you feel satisfied.

HEALTHY FRIED CHICKEN TIPS From: 

LivingStrong.com

1. HEALTHY CHICKEN CUTS

Chicken breasts are the leanest piece of chicken you can use. Choose boneless and skinless for the absolute healthiest choice. If you buy frozen breasts, defrost them in the microwave before coating and baking. To make chicken fingers, cut each breast lengthwise into thirds. For larger pieces, cut each whole breast into half to make prep easier and the cook time faster. You can also purchase chicken breast tenderloins, which are a great option for "fried" chicken strips. They cook up faster than chicken breast, and are very moist.

2. CRISPY CORN FLAKE CHICKEN

Coat your chicken breasts in a variety of different crumbs. Corn flakes make for a crispy and tasty coating. Spice it up by adding garlic powder, salt, pepper and cayenne pepper if you like your chicken spicy. Mix in a little bit of flour to help the spices stick to the chicken breast. When you grind up the corn flakes, don't grind them down to a fine powder. Use a food processor briefly to create crumbs, or just pound the corn flakes out in a zip top bag until finely crumbled. You can experiment with different crushed cereals, breadcrumbs or crushed crackers for coating.

3. USE JUST A TINY BIT OF OLIVE OIL

There's no need for any extra fat when making baked "fried" chicken. Use nonfat cooking spray to coat the pan before adding the chicken breasts. Spray a little bit of cooking spray onto the chicken breast itself, to help the coating get crunchy while baking. There are several varieties of cooking sprays. Some have an olive oil or buttery taste, some come in organic varieties. You can make your own cooking spray by purchasing a fine spray bottle and putting olive oil in it. Use this spray as you would a canned cooking spray to help keep the chicken from sticking to the baking dish. It also helps with cleanup, by preventing spills from cooking into the dish.

4. SKIP THE FRYER, TURN ON THE OVEN

To give your baked "fried" chicken a crunchy outside coating, bake your coated chicken in the oven at about 400 degrees. Use a glass baking dish coated with cooking spray to place the chicken on. Midway through baking time, turn the chicken breasts over and coat them again with cooking spray to help get all sides of the chicken extra crispy.